Try this Cod with Chick Pea And Courgette Stew recipe, or contribute your own.
Suggest a better descriptionHeat one third of the oil in a deep pan until hot. Add the rosemary and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot and chilli and cook for 7-8 minutes until soft. Add the courgette and sun dried tomatoes and cook for a further 3-5 minutes until the courgettes are al dente. Add the chick peas and stock and simmer for 10 minutes. Add the parsley, lemon juice and seasoning and simmer for 5 minutes. Meanwhile, spread the flour on a flat plate and season with salt and pepper. Heat the remaining oil in a frying pan, add the garlic and fry for 3 minutes, then remove and discard them. Coat the fish in the seasoned flour and add them to the pan, skin side down. Cook for 5 minutes until golden brown, then flip the fish over and cook for a further 3 minutes. The fish should just flake. Divide the stew among 4 warmed deep plates and place the fish on top. Serve immediately. Per serving: 216 Calories (kcal); 21g Total Fat; (87% calories from fat); 1g Protein; 6g Carbohydrate; 3mg Cholesterol; 53mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Serving Size: 1 Serving (726g) | ||
Recipe Makes: 4 | ||
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Calories: 1127 | ||
Calories from Fat: 308 (27%) | ||
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Amt Per Serving | % DV | |
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Total Fat 34.2g | 46 % | |
Saturated Fat 4.5g | 22 % | |
Monounsaturated Fat 17.7g | ||
Polyunsanturated Fat 8.1g | ||
Cholesterol 72.6mg | 22 % | |
Sodium 280.2mg | 10 % | |
Potassium 3302.5mg | 87 % | |
Total Carbohydrate 138.5g | 41 % | |
Dietary Fiber 38.4g | 154 % | |
Sugars, other 100.1g | ||
Protein 73.1g | 104 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1127
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